Symptoms Of Menopause - Sleep Disturbance
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Sleep Disturbance


The medical term for sleep disturbance is insomnia. Insomnia can mean 1) Trouble falling asleep in less than 30-45 minutes, 2) Frequently awaking with trouble falling back to sleep 3) Not feeling rested after a night of sleep.

The average total sleep time nightly is 7.5 to 8 hours. Healthy adults can require anywhere from 4 to 10 hours of sleep.

Occasional insomnia can be caused by a variety of factors, such as stress and anxiety, noise, temperature change, change in sleep environment. Commonly, people will describe sleep disturbances with shift changes at work or with jet lag. The changing hormonal patterns associated with the perimenopause and menopause transition can lead to insomnia. Many women also notice night sweats that occur as the result of a hot flash while sleeping. This sweating can cause an altered sleep pattern and frequent awakenings.

When a sleep problem or lack of sleep time keeps you from getting a good night's sleep, excessive daytime sleepiness may occur.

There are a number of options for sleep disturbances. If your sleep problem does not require a visit to your doctor, you may want to establish a routine to promote good sleep habits such as:

  • Set a standard bedtime and time to wake up. Adhere to this regimen even on weekends.
  • Reserve the bedroom for sleeping so that your body and brain will associate it with sleep. Go to another room to watch TV or to read.
  • Block out background noise in your bedroom throughout the night.
  • Exercise during the day. Avoid strenuous exercise within 2 hours of bedtime.
  • Keep your bedroom dark, cool, and quiet.
  • Try to avoid napping, especially in the evening.
  • Avoid caffeine after 5 pm.
  • If you take medication that may be stimulating, such as antihistamines, decongestants, or asthma medications, take them as long before bedtime as possible.
  • Use imagery to help you relax and drift to sleep in a peaceful environment.

The herb valerian root is effective at promoting sleep and does not cause day time drowsiness or a ‘hangover’ effect. Click here to learn more about this exciting herb.

 
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